Make it: Spray a large mug (or a microwave-safe bowl) with nonstick spray; add egg and egg whites and beat with a fork. Microwave for 1½ minutes. Stir in cheese, then nuke for 1 additional minute, or until set. Stir again, and add salt and pepper or any seasonings you like.

2. Greek omelet

If you have a little more time, throw in veggies and Feta for a Mediterranean version. Opa!

½ cup chopped fresh spinach

¼ cup chopped red onion

1 egg and 2 egg whites (or ½ cup liquid eggs)

2 Tbsp diced tomatoes

2 Tbsp crumbled reduced-fat Feta cheese

½ Tbsp chopped fresh basil

Make it: Spray a large mug or bowl with nonstick spray. Add spinach and onion and microwave for 1½ minutes, or until softened. Blot away excess moisture with a paper towel. Beat egg and egg whites with a fork, then stir them into the mug. Microwave for 1 minute. Mix in remaining ingredients and nuke for 1 more minute, or until set.

3. Chicken fajita scramble

Got leftover chicken from last night? The extra protein will keep you full even longer.

¼ cup chopped red bell pepper

¼ cup chopped onion

1 oz chopped cooked skinless chicken breast

1 tsp fajita seasoning mix

1 egg and 2 egg whites (or ½ cup liquid eggs)

1 Tbsp shredded fat-free cheddar cheese

1 Tbsp fat-free sour cream

Make it: Spray a large mug or bowl with nonstick spray. Add bell pepper, onion, and chicken, sprinkle with fajita seasoning, and stir. Microwave for 1½ minutes, or until veggies have softened. Blot away excess moisture. Beat egg and egg whites with a fork, then stir them into the mug. Microwave for 1 minute. Stir in cheese, and microwave for 1 more minute, or until set. Stir and top with sour cream. Muy bueno.